Programming for the Week Commencing‪ 28th January‬

Monday:

A.

Strength

15 Mins to Build to a Heavy For The Day Triple Deadlift with Perfect Form… this is NOT ‘Build to a 1RM!!!’

B.

Conditioning

Benchmark WOD ‘Diane’

In Heats:

Time Cap: 8 Mins

Rx:

21-15-9
Deadlift @102.5/70kg
HSPU*

*Appropriate scaling options to be advised by the Coach for movement and weight!

Box Pike Press / Z-Press

Coaches Notes:
This is the end of a four week cycle to develop your strength, power, mobility, endurance and skill for Diane. Record your performance and scaling on MyWOD App for this benchmark and compare it to your previous attempt!

Tuesday:

Barbell – Snatch

A.

15 Mins to Build to a Heavy 1 X Power Snatch + 2 X Hang Power Snatch

B.

10 EMOM
1- 3 X Hang Power Snatch @80% of A
2- 12 X Squat Jump over Bar

C.

Accessory – Strength

3 X 5 Front Squat @75-80%
(Rest 90s between sets)

After Class Extra:

ROMWOD / Yoga @2045 🙌🏽

Wednesday:

A.

Skill – Handstand Walking / Progressions

Featuring…. The ‘Ramp’ 🙌🏽

B.

The European Championships WOD 4 Chipper

For Time:
600m Row (Ski / 1.5km Bike)
80 X DUs / 160 X SUs
40 X Thruster @42.5/30kg
20 X Bar Muscle Up*

Time Cap: 15 Mins

Coaches Notes: Bar MU Scaling = Jumping Bar MU / Strict Pull Up / Jumping Negative Pull Up

Thursday:

A.

Strength

4 X 10 Back Squat @75%
(Rest 2 Mins Between Sets)

B.

Conditioning

24 AMRAP
In Pairs


5-10-15
Calorie Row (Ski / Bike)
Over Erg Burpee (Burpee to Plate)
Wallballs @15/9kg

Score = Reps

Coaches Notes:
P1 completes 5 Calorie Row
P2 completes 5 Calorie Row
P1 completes 5 Burpess
P2 completes 5 Burpess
P1 completes 5 Wallballs
P2 completes 5 Wallballs
When both have completed the 15’s go back to 5’

Friday:

Conditioning

5 AMRAP
32 X DU
16 X Single Arm DB Thruster @22.5/15kg

Rest 3 Mins

5 AMRAP
16 X KB Swing @32/24kg
8 X Burpee Box Jump

Rest 3 Mins

5 AMRAP
16 X Single Arm DB Hang Clean & Jerk @22.5/15kg
8 X Toes to Bar

Rest 3 Mins

5 AMRAP
16 X Sit Ups / GHD
8 X Cal Bike

Rest 3 Mins

5 AMRAP
16 X Sandbag Lunge
8 X D-Ball Over Shoulder @50/30kg

Saturday:

For Time:

In Pairs

3 Rounds
30 X STOH @60/40kg
30 X Pull Up
3 Rounds
20 X Hang Squat Clean @70/47.5kg
20 X HSPU
3 Rounds
10 X Clusters @80/55kg
10 X BMU

Score = Time

Gymnastics:

Bar Muscle Up

Mobility
Skill
Strength

Sunday:

Hero Workout ‘Badger’

In honor of Navy Chief Petty Officer Mark Carter, 27, of Virginia Beach, VA who was killed in 2007.

3 Rounds For Time:

30 X Squat Clean @42.5/30kg
30 X Pull-up
800m Run